Should I do Dips Before Bench Press

dips vs bench

Dips Before Bench Press? Factors to Consider for Your Workout Routine

Two popular upper body exercises that are often incorporated into workout routines are dips and bench press. But what's the best order to perform them? Should you do dips before bench press or vice versa? In this article, we will explore the factors to consider when deciding on the order of these exercises in your workout routine.

Overview of Dips and Bench Press

Dips and bench press are both compound exercises that engage multiple muscle groups in the upper body. Dips primarily target the chest, shoulders, and triceps, while bench press focuses on the chest, shoulders, and triceps as well, but also engages other muscles to support the movement. Both exercises can be performed with various modifications, such as using different equipment or adjusting body position.

Pros of Doing Dips Before Bench Press

One potential advantage of doing dips before bench press is increased triceps activation. Dips are known for targeting the triceps effectively, and pre-fatiguing them with dips may lead to greater triceps activation during bench press. This can be beneficial if you're looking to prioritize triceps development or if your triceps tend to be a weaker muscle group.

Another potential advantage is prioritizing chest development. If your main goal is to build a bigger and stronger chest, performing bench press after dips may allow you to fully activate and train the chest muscles, leading to a more intense bench press session focused on chest activation.

Cons of Doing Dips Before Bench Press

One potential disadvantage of doing dips before bench press is muscle fatigue. Dips can be physically demanding and may fatigue the chest, shoulders, and triceps, which are also involved in bench press. Fatigued muscles may result in compromised form, reduced strength, and increased risk of injury during bench press.

Another potential concern is compromised form and safety. Proper form is crucial in both dips and bench press to prevent injury and maximize effectiveness. If you're already fatigued from dips, your form on bench press may suffer, leading to poor lifting technique and increased risk of injury.

Factors to Consider

When deciding on the order of dips and bench press in your workout routine, there are several factors to consider:

  • Muscle fatigue:Performing dips before bench press may lead to muscle fatigue, potentially affecting your performance and form during bench press. Consider the intensity of your dips workout and your overall fitness level when deciding on the exercise order.
  • Form and safety:Proper form is essential for safe and effective exercise performance. Consider your ability to maintain proper form on both exercises, especially when fatigued, and prioritize safety in your decision.
  • Workout goals:Your fitness goals should also influence your exercise order. If you're focusing on triceps development, doing dips before bench press may be beneficial. On the other hand, if chest development is your priority, doing bench press before dips may allow for greater chest activation.
  • Personal preference:Everyone has their own workout preferences, and what may work for one person may not work for another. Consider how your body responds to different exercise orders and personal preferences. Some individuals may find that they perform better with dips before bench press, while others may prefer the opposite order.


Whether you should do dips before bench press or vice versa. It depends on various factors such as your fitness goals, muscle fatigue, form and safety, and personal preferences. It's essential to listen to your body, pay attention to how it responds to different exercise orders, and adjust accordingly to optimize your workout routine. If you're unsure, you can also consult with a qualified fitness professional for personalized guidance. Remember, consistency, proper form, and safety should always be prioritized in any workout routine to achieve long-term success in your fitness journey.

So, next time you plan your upper body workout, consider the factors discussed in this article and make an informed decision on whether to do dips before bench press or bench press before dips. Remember, the best exercise order is the one that works best for you and helps you achieve your specific fitness goals.

Post a Comment

Post a Comment (0)

Previous Post Next Post